Break is Over, Back to Work!

Kuani gets a facelift

After six weeks of boatyard work interrupted any semblance of consistency in my training, the idea of starting Ohlone 50k, much less UROC 100k, felt ridiculous. I took DNS's in both races. The bright side is in Kuani's fresh topsides, and my well-rested body. I have just under 40 weeks until Angeles Crest 100. I jumped in as a charter member in the "run club" at Mcmillan Running.  I hope some structured and focused training plans will help me get back in shape.

Ready to get back in the water!

To stay in shape, I plan to run the PUSATF Ultra Grand Prix in 2016. I enjoyed the challenge of staying consistently fit and healthy in the 2012 Gold Country Grand Prix, and stepping up to an ultra series fits well with my current goals. First up will be the Jed Smith 50k in February. I will miss the American Canyon race, but hope to return to that special event. A "road" 50k, Jed Smith will get me whipped back into shape by developing a speedy base. 

And I'll need a good base! Lottery season is upon us, and once again I have thrown my name in for States. Also on the list: Gorge Waterfalls 50k, Way Too Cool 50k and Miwok 100k (both Grand Prix races).

Grizzly sighted in Nevada County

Adding to the novelty of running again is my inclusion on the Victory Sportdesign ultra running team. I have long been a proponent of their vision and integrity. My duties have already begun, as I was enlisted to do some wear testing on the new Grizzly series backpack. The Grizzly has a lot of potential to help further organize the existing Victory bag lineup. It can hold two of the Bear II's stuffed full, or a combination of the smaller Coyote and Cougar bags. Victory's reputation for organizing your endeavors is evident in the interior. An adjustable divider unit and laptop sleeve provide a flexible, adapatable platform.  The design is not finalized yet, but I am excited to see this bag hit stores in 2016.

Year in Review: 2013

2013 turned out to be a very satisfying year at Wanderplace, despite interrupted training by a mid-spring groin pull. I did not see the volume I set out to complete, but I did finish all of my races, and I ventured into new territory via a couple of fifty milers. Here are the numbers:

• Total miles run: 1499
• Average week: 28.8 miles
• Total miles raced: 300.25
• Elevation gained: 154,553'
• Avg HR: 139
• Total calories burned: 172,108 (about 49 pounds worth!)
• Longest run: 49.88miles
• Avg run: 8.56 miles

My total mileage for the year was a bit low (only 125 miles more than 2012) but within my goal of keeping it under 2000. Too much too fast has gotten me into hot water more than once, and upping the distance raced in lieu of total volume worked well for me in 2013. In fact, I doubled my total distance raced from 2012, despite participating in only 10 races, compared to 16 in 2012. Elevation gained increased 50% and my average run rose 33%. The numbers are trending in the right direction.

2012 provided me the opportunity to get to know my body and how it feels under exercise stress. My daily training impulse graph (TRaining IMPulse (TRIMP) = Avg HR zone * minutes) illustrates my progression from running Bizz Johnson 50k (Zone 2 * ~400 minutes) at a much lower TRIMP than CIM (Zone 5 * ~225 minutes), to fully realizing how hard I could push, and for how long, in the Tamalpa Headlands 50k and NFEC 50 Mile. Ironically, it was my Garmin that was holding me back. I raced Tamalpa Headlands 50k and NFEC 50 Mile without looking at anything but the time of day and using a heart rate alarm to let me know when I was nearing my lactate threshold, and my resulting effort was much higher. I was letting my watch tell me I was going too fast, when I actually had another gear (or two).

Daily TRIMP Chart

Finishing the year with a strong and comfortable day at the NFEC 50 Mile was the icing on my ultra cake for the year. All of my GI woes were mitigated by using Tailwind for calories and electrolytes. This simplified my fueling and allowed me to focus on my performance instead of reacting to my discomfort. Of course, just when you think you have everything figured out, everything changes.

2013 also brought Nevada County's first Hash House Harrier club, the Cougars. Twirly and I have really enjoyed getting out for fun runs with like minded beer drinkers. The hash runs are just the thing to break up my regimented training schedule. They remind me how fun it is to run with no expectations. Speaking of expectations, after employing Footfeathers as a coach for a little over a year, I had to let him go after NFEC 50; we just weren't aligning anymore. The feedback had become scarce, the support failed to materialize in my darker moments, and Tim held the opinion that States was "a lot to bite off" for someone in my position. Obviously, that attitude was not one I cared to have in my camp while preparing for my first hundo. Fortunately, Jorge and Laura at Mauka Running have stepped in to support the next six months of training.

Last but not least, 2013 brought me my first Western States 100 entry. This follows a rather smooth progression into longer distances, and despite feeling a deep-seated anxiety about the distance I am eager to experience such an epic and prestigious event.

I Think I Can

After a satisfying birthday dinner at my in-laws last weekend, we retired to the family room to relax and continue our dinner conversation. A copy of "Where the Sidewalk Ends", by Shel Silverstein was lying on the coffee table, and Twirly picked it up and began to read selected poems aloud. The book was a favorite of my youth, with its squiggly line drawing illustrations and quirky, rhythmic verses, but I have not thumbed its pages in quite some time. Sitting there listening to Twirly showcase the poems like no one else could, a day after the American Canyon 50K, she read one that was serendipitously appropriate, and I would like to share it with you here.

The Little Blue Engine

by Shel Silverstein

The little blue engine looked up at the hill.
His light was weak, his whistle was shrill.
He was tired and small, and the hill was tall,
And his face blushed red as he softly said,
“I think I can, I think I can, I think I can.”

So he started up with a chug and a strain,
And he puffed and pulled with might and main.
And slowly he climbed, a foot at a time,
And his engine coughed as he whispered soft,
“I think I can, I think I can, I think I can.”

With a squeak and a creak and a toot and a sigh,
With an extra hope and an extra try,
He would not stop — now he neared the top —
And strong and proud he cried out loud,
“I think I can, I think I can, I think I can!”

He was almost there, when — CRASH! SMASH! BASH!
He slid down and mashed into engine hash
On the rocks below... which goes to show
If the track is tough and the hill is rough,
THINKING you can just ain’t enough!



While it is romantic to believe that "I Think I Can" is enough to persevere in life's difficult moments, I know that it took more than determination to get me to the finish line last Saturday, although determination to succeed helped tremendously to motivate my training. The sweat equity was really what got me there. The hours upon hours spent meditating on the trail, using all that super-oxygenated blood to do some of my best musing, were what I needed when the track got tough, and the hill got rough.

So, while thinking you can is a prerequisite for success, it takes hard work too. And some might say that the glory lies in that effort, in the long road leading to the goal, instead of the goal itself.

Race Report: 2013 American Canyon 50K

Yummy single track!

The American Canyon Trail Race, organized by Sierra Pacific Endurance Sports, holds a special place in my running history. The 2012 event coincided with my 40th birthday, and I entered the 15K to mark the occasion and tune-up for a half marathon in San Francisco that Spring. I had not raced further than 10K at that point, and the course contained more hilly and technical terrain than I had encountered in the 5K's and 10K's in the Gold Country Grand Prix. In spite of my lack of experience, I placed second overall (out of a dozen or so) and the support and camaraderie of the trail running community made a huge impression on me. This race will easily become a birthday tradition. The course is beautiful from start to finish, following the Western States Trail. Sierra Pacific Endurance is cultivating a top notch event on an infamous stretch of trail. The chili at the finish is a nice touch, too.

This year, I entered the 50K as a tune-up for Way Too Cool 50K and the American River 50 Mile Endurance Run in April.  Coming into the race, I had tapered more than usual, having spent the previous weekend skiing in Tahoe. I had run only 31 miles since the Steep Ravine Trail Marathon two weeks prior. My legs were ready to run, and I was rested. Coach Tim told me to hold on to the chase group in the initial descent from the start to the river, and see where I was after the climb to Highway 49. He had set the course record at 4:23 in 2012, so I took his Garmin data and created splits for each aid station at equivalent 5, 5.5 and 6 hour efforts. He encouraged me to go strong, and said that I was capable of a top ten if I could finish in the low 5 hour range (10:00/mile pace). It was time to race!

My friends David and Torrey were entered, and brought along another Nevada County runner, Andy. The morning was brisk, with temperatures in the mid thirties at the start of the race. Many people were bundled up, with gloves, tights and arm sleeves or long sleeves, and some runners warmed up in the parking lot as final registrations and check-ins occurred. I wore arm sleeves with a merino wool t-shirt and gloves along with calf sleeves and gaitors. I spotted a few other runners I knew from work and other races, and by 8 am sharp, Race Director Harlan Reymont had given instructions, and counted us down. The Third Annual American Canyon Trail Run was underway.

Dropping into the river canyon

The field of over 100 runners funneled into the single track leading to Robie Point, assuming single file as we descended. Passing opportunities were limited, and the possibility of the occasional pile of horse manure made it necessary to give the runner in front of me enough space so that I could maneuver. The trail opens up within a couple miles of the start, and the traverse around Robie Point on rolling fire road allowed everyone to find their pace and place in line before a short technical descent to the floor of the canyon and more fire road to river level. 



Climbing towards the quarry



I kept a decent pace down to the river, arriving at No Hands Bridge over six minutes faster than I had at the 15K the year before, on pace for 5 hours. I ran through the aid station and began the power hike up to the 49 crossing aid station. A quick body check yielded no niggles, although I had experienced mild cramping on some of the short climbs in the first section, so I took an extra S!Cap and decided to consume some Gu Brew at each aid station to supplement my electrolyte intake. My nutrition strategy was to consume a Vespa before the start, and every two and a half hours, supplemented with energy gels halfway between Vespa doses and whatever aid station food looked good. Sportlegs every two hours also helped keep the muscles loose. I took the gloves off as I climbed the trail, employing a steady power hike. I was passed by a few runners on the ascent, and Torrey and Andy jogged slowly by, following a runner wearing Tarahumara style sandals. I crested the hill about a half hour after the No Hands aid station. Rolling into the 49 aid station at 5.5 hour split time, I realized a top ten was not in the books, and committed to a steady effort, shooting for a 5.5 hour finish.

I drank a Gu Brew at the aid station before crossing the highway and setting out for the river. David and I had run this stretch the weekend before Christmas in a pouring rain, and I bombed the technical downhill, passing a few runners who had passed me on the climb, including the sandals-wearer. He picked his way down the rocky trail cautiously, while I flew in my Hokas. I picked up Torrey and Andy on the descent and we ran together up the Quarry Road along the Middle Fork of the American River. I got to know Andy a little more as we ran, and asked about his training base.

"Oh, I walk the dog a lot, I have a Malamute, and they're a handful, believe me"

I laughed at his response and wished him well, warning him about trying to keep up with Torrey. We were running under 8:00/mile, and I let them go ahead, as that was faster than I had intended for the Quarry Road leg, hoping to save some leg speed for the return trip after climbing up American Canyon itself. Andy said he'd probably see me again, and they slowly ran out of sight along the old miner's road.

The trail was in great shape, and the creek crossings were all navigable, unlike December when David and I scouted the back 25K. Look at the difference in Hoboken Creek:

Hoboken Creek in December

The same crossing during the 2013 race

Climbing up American Canyon

The rest of the leg along the river went by smoothly. I ate a Gu Roctane, and recalled landmarks from my training run with David as I neared American Canyon. A few more runners passed me along the way, and I steadily hiked my way out of the canyon after rock hopping the creeks. At the top of the climb, the trail became runnable for the majority of the return to the Highway 49 aid station, and I had intended to put in a good effort on this stretch of trail. I managed to click off a couple of sub-9 minute miles to the Maine Bar aid station.

 

Coming into Maine Bar aid station

Twirly was helping out at Maine Bar, and her cheers always brighten my mood. I got a refill of my hydration pack, and drank another Gu Brew while munching on boiled potato with salt and pb&j. I dropped off my gloves, popped an extra couple of S!Caps and got a kiss from Twirly before continuing down the trail. I managed a low nine minute pace over the next couple rolling miles, as the trail wound in and out of the tributaries to the river. In the eighteenth mile, I tripped and fell for the second race in a row. It seems 'the wall' manifests as a tendency to trip over small obstacles on flat trail for me, and I can only be thankful that I have not fallen on the rocky stuff yet. I may have to increase my calorie rate in an attempt to ward off the lazy feet syndrome that seems to strike as I approach the twentieth mile. I brushed off the mud, and soldiered on. If I had a low point I would have to say it was in this stretch. I felt like I could not put in the effort I had planned. I was supposed to cruise this section, but I struggled to keep pace. I did hold back a little, trying to save some energy for the final 4 mile climb to the finish, but when I envisioned the race in preparation for the day, I was always running faster in this stretch.

Vistas from the Western States Trail

Awesome, runnable single track around mile 18

Single track, and more single track

That said, the trail is gorgeous. Views of the river canyon alternated with trips into the tributary ravines, and sunlight swapped with cold, mossy smelling breezes as the frosty slopes began to thaw. I found myself looking forward to climbing Goat Hill, a climb of 500 feet in a half mile stretch in the 21st mile. The climb provided a welcome break from running, and as I climbed the steepest section, David caught up to me. We crested the hill together, and I gave him a ViFuel gel. He had inadvertently run through the Maine Bar aid station without grabbing any gels, and the sections between Highway 49 and Maine Bar are long enough to warrant extra fuel and water. Shortly after, I pulled over to let David and another couple pass, and David was off like a shot into the rolling grasslands between Goat Hill and the Quarry. I repeated my mantra, "easy, light, smooth, fast" as I cruised along more beautiful single track. As I ran through "Grandfather's Stand" I slipped on an off-canter, muddy stretch of trail, but caught myself, straining my right hip abductor in the process. Again, my mantra helped me calm things down as I continued hiking the ups and running everything else.

A beautiful day, a beautiful course

Soon enough, I rejoined the trail leading around the quarry, and began calculating my split. My estimation that I was behind 5.5 hour pace did not provide very much motivation to run the climb to the aid station at Highway 49, and I felt like I still needed to save something for the last 4 miles. I rolled into the Highway 49 aid station about 5 minutes off 5.5 hour pace, and had my fill of Gu Brew, potato/chips and pb&j. As I set off up the gentle incline out of the aid station, I spied David ahead, walking with a pronounced limp. I soon caught up, and gave him an Ibuprofen to help straighten out his hitch. As we crested the hill and began running, I felt a resurgence of speed, and cruised the downhill towards the No Hands Bridge aid station. David slipped in some mud, and fell. "Hang in there David!" I shouted as I hauled ass down the trail, clocking sub 8 minute pace and feeling great.

Climbing out of the river canyon

I crossed paths with Andy at the No Hands aid station, and he took off across the bridge to stay ahead of me as I drank more Gu Brew and noshed on more potato and salt. I set off to pursue him to the finish, a long 4 mile climb back to Overlook Park. I trotted steadily up the trail, smiling for the Ultrarunner Magazine photographer who had camped out on this section all morning. I kept Andy in my sights, but never made much ground on him. I power hiked the steep switchbacks up to Robie Point, and resumed my trot, counting down the distance as I passed the mile markers. Recalling the 15K finish from the previous year, I kept my momentum up each rise, anticipating the crest of each climb. As I entered the final ravine, and could hear the spectators cheering at the finish, David called out behind me.

"This is where I thought I was gonna die last year", he said, which lit a fire in my stride, and despite his efforts, I managed to beat him out by 3 seconds at the finish, only 40 seconds behind Andy. Torrey had finished about 15 minutes before us, and cheered us in with Twirly.

Race bling!

Happy to be finished, the Nevada County crew

At the finish I got my allotment of chili, and threw a handful of potato chips in for good measure. They had Chocolate Smoothie flavored Gu Recovery Brew, which was freaking awesome! I picked up my dog-tag finishers medal, and changed into some dry clothes as we decompressed and traded stories with other runners. I thanked Harlan for a great event, and soon after we were feasting at Auburn Alehouse in celebration of another epic adventure on the trails of the Sierra Nevada foothills.

Sierra Pacific Endurance put on a great event. The aid station volunteers were enthusiastic and supportive, the stations were well stocked, the course well marked and provided stellar views of the river canyon. I look forward to celebrating my birthday with a run on this course for years to come.




The details:

American Canyon Training Week Nine: A Taper, a Race, and Beer Worth Waiting in LIne for...

American Canyon 50K organizer

Week Nine brought race day, and my legs twitched from the taper. Last weekend in Tahoe bled into Monday, and work forced me to the treadmill for another couple of workouts mid-week before a shakeout jog on Friday and the American Canyon 50K on Saturday. Finding myself with some extra time on my hands, I invested a long wait in line at Russian River Bewing Co. in Santa Rosa to get my ration of Pliny the Younger, a seasonal beer which is rarely seen outside the brewery, and is only available during the first two weeks of February each year. "The Younger" is a Triple IPA, and contains 10% alcohol. It is not your average beer. Like a good scotch or wine, it is both extremely complex and perfectly balanced. An awesome brew, in spite of being a little light in the aroma department, but that's just my opinion.

Pliny the Younger, in its natural environment

Here's the week:

Tuesday: 60 minutes on the treadmill (8:40 pace, 10x60 second strides)

Wednesday: 40 minutes on the treadmill,  8:30 pace

Friday: 30 minute shakeout, 8:40 pace

Saturday: American Canyon 50K

Totals: 46.4 miles, avg HR 144

I definitely got anxious about all the rest days I had taken as a result of the ski weekend, but when my legs began to feel neglected, I took that as a sign the taper was working. I was encouraged by the pace on the shakeout jog, which felt comfortable and strong. I got good rest in the days before the race, and I felt good at the start. David and Torrey had made it, and brought another Nevada County runner, Andy. Knowing so many people at the start played a role in the evolution of the race, and in the end, Andy, David and I would finish within a minute of each other. Torrey easily beat us by 15 minutes. Twirly worked the Maine Bar aid station at the half-way point, providing great support for all the runners. We hit the Auburn Alehouse for a well deserved feast after the race. They had their Triple IPA, ZZ Hop, available on cask, which was another rare treat. Wednesday is cask night, and I just don't find myself in Auburn mid-week anymore. The cask ales don't often survive the night.

New home for the bling

On Sunday, I took a hot tub and got a massage from Twirly, and she gave me my birthday present, a proper rack for the race bling I am accumulating. It has some room for the next few years, I hope. I enjoyed yet another beer worth waiting in line for, Westvleteren Twelve, from the monks at the Trappist abbey of Saint Sixtus of Westvleteren in Belgium. As recently as 2005, the Westvleteren Twelve was rated as the "Best Beer in the World". You must make a reservation to purchase at one of the two official selling locations, and as of 2009, the limit is one case per license plate number every 60 days. People wait in line in their cars to get their hands on this one. Last year the Abbey needed a new roof, so for the first time in their 175 year history, they distributed a select number of six-pack "gift packs" to North America. My birthday present to myself this year is a glass of this exclusive brew. Now - how to acquire another bottle...

CHEERS!

The American Canyon 50K race report is in the works. Stay tuned.

American Canyon 50K Training Week Eight: Two Runs and a Ski Weekend

Found on Facebook, comes to mind mid-run occasionally and makes me laugh

Week eight began with an extra day off due to DOMS (delayed onset muscle soreness) from last week's trail marathon, and ended with a ski weekend instead of back-to-back long runs. Every February, I take a long weekend in Tahoe to ski and indulge in comfort food. The menu has taken a decided turn towards European peasant food in recent years. Braised meat, on the bone, cooked for hours, and wine, whiskey and chocolate make for a Saturday night dinner worth skiing hard all day. Throw in a little marrow on bread (mmmm, meat butter) and late night poker, and you get the general idea. If the 49ers had managed the greatest comeback in Superbowl history, this year's trip would easily have ranked as the best ever. As they did not, it still equals every year I have gone.

Tahoe views from the deck at the cabin

The week:

Wednesday: 60 minutes, treadmill hill repeats (10x60 seconds at 12 degrees)

Friday: 90 minutes at 8:30 effort

Saturday: 21K vertical feet snowboarding at Homewood

Sunday: Casual walk with friends to Paige Meadows

Totals: 16.49 miles ran, 5.6 mile walk, ~24K elevation change

Happy to be back in Tahoe

I could tell on Saturday that my legs are in great shape. Absolutely no soreness or fatigue all day. In the years since I began running, my skiing fitness has steadily increased, but not until this year have I felt that I was this fit on my first day of resort skiing. It feels good!

By Sunday, my legs were twitching to get some mileage in, but I opted to hang out with friends I have not seen in a long time, and walking to Paige Meadows provided a little bit of relief. Next week's taper into the American Canyon 50K will be difficult, as I have only a couple of hours to get my ya-ya's out before the race. All this bodes well for the race, but it is always foreign territory to my increasing fitness and body-awareness.

Paige Meadow snow angels

This training cycle has provided so much more confidence than those in the past. Going into CIM, I felt unprepared and nervous about my ability to reach my goal. Despite American Canyon being a tune-up race for the fifty miler in April, I feel ready to attack the course with solid effort, and it feels like I am making progress in huge leaps as I stretch my long runs and weekly volume up month by month.

Homewood has the best Lake views

On Rainbow Ridge at Homewood

American Canyon 50K Training Week Seven: Two Steps Forward, No Looking Back

Stinson Beach

Week seven was a volume PR, I ran over 60 miles. A couple visits to my new chiropractor helped work out the niggles midweek, and my weekend back-to-back runs culminated in Stinson Beach for the Steep Ravine Trail Marathon, which lives up to it's name with hundreds of steps carved into the side of a... (wait for it)... steep ravine! My body continues to amaze me as I push through discomfort in search of more endurance. Sunday night brought some gnarly cramping when I sat long enough to get stiff (e.g. in the car on the way home and while elevating my legs post-shower), but I could walk relatively normally and my ankles felt looser than they had in weeks, as if 27 trail miles was just what the doctor had ordered!

Here's the week:

Tuesday: 90 minute hill workout on the treadmill

Wednesday: 45 minutes on the treadmill, 8:30 pace

Thursday: 90 minute tempo (7:48 pace)

Saturday: 90 minutes easy

Sunday: 5:25:43 - 7th at Steep Ravine Trail Marathon

Totals: 61.16 miles, 7605'/7428' (does not include treadmill hill workout), avg HR 142

My previous chiropractor moved her practice to the South Bay last fall, and I had not found a replacement until a Facebook friend invited me to a stress fracture seminar last week at Innersport Chiropractic in Berkeley. They have ART practitioners, they accept my insurance, and they could not be more conveniently located, so I made an appointment for the day following the seminar.

I met with Sandy Baird for a session on Wednesday, and another on Friday. The therapy included ART, Graston Technique and some prescribed core strengthening exercises. I liked the facility and atmosphere, and Innersport's connection with Cal athletics and local endurance events give me the confidence that they have the 'know how' to keep me running. I plan to continue twice a week ART with Sandy through Way Too Cool and as needed building up to American River. Having a good physical therapist will make the increased training load more comfortable, and as I venture into the unknown, I need a good supporting cast.

This week felt like my training has broken through to the next level. My niggles are reduced, in spite of putting up my biggest weekly volume to date. 36 miles over the weekend left me satisfyingly sore, but not hobbled. The marathon was an awesome training run for the American Canyon 50K, having 50% more vertical and less mileage. My fueling and pacing went well, and my biggest issue is a potentially lost toenail, which I am surprised has not happened yet (it is only a matter of time, or miles). I will post a race report on Steep Ravine, so watch for that post in the next couple days. It should be a good read, as I got a top ten, and suffered my first fall on the trail, finishing a little bloodied, but in good spirits.

This week is a forced taper, of sorts. I have my annual birthday ski trip to Tahoe this weekend, and Coach Tim has graciously given me all four days to ski and celebrate with no running on the schedule. However, he dropped my base pace by thirty seconds for my mid week maintenance runs, which will be enough discomfort to see me through the weekend!

American Canyon 50K Training Week Six: Faltering Fortitude, NFC Champions and a Way Too Cool Run

Week six saw my first falter since last summer. By Sunday my motivation, confidence and eagerness had dissolved into a puddle of self-pity. After hosting a poker game on Saturday night which lasted until the early morning of Sunday, I skipped 90 minutes of recovery jogging, resulting in a tremendous amount of self-loathing.  A symptom of over-training, perhaps, or maybe a self-proclaimed vicious cycle brought on by an apathetic Sunday spent with my ass glued to the couch watching the 49ers and Ravens fight their way into the Super Bowl. Either way, I need to go for a run! Here's the week:

Tuesday: 90 minutes at 9:00 effort

Wedesday: 45 minutes at 9:00 effort

Thursday: 60 minutes at 9:00 effort

Friday: 45 minutes at 9:00 effort

Saturday: Way Too Cool training run, 4:00 race sim (12:00 pace overall)

Totals: 46.33 miles, 5221'/5157' elevation gain/loss

I left my HR strap at home the previous weekend, so I had only pace and effort to guide my workouts. Wednesday's run was in complete darkness at Redwood Park in Oakland, and I realized as I stumbled along, that one really good headlamp would work better than the cheap headlamp and cheap handheld LED flashlight I was using. I had to hold the flashlight low and level to provide enough contrast to see the relief of the trail, and not being able to swing my arms symmetrically was weird.

Too early to feel any pain, yet

My long run on Saturday was a blast; a local club (Folsom Trail Runners) held an organized training run/meetup on the Way Too Cool 50K course in Cool, California. The entire course was marked for the morning, and five options were available: 8 miles, 12 miles, 20 miles, 23 miles, and the entire 50K. All routes began and ended at the Cool Firehouse, which is the start/finish for the race. I was joined by David (who is beginning to leave me behind on the long runs) and Torrey (who has always left me behind, be it a long or short run). We opted for the 20 mile route, which began on the 8 mile Secret Mine Loop (just as the race does), and then followed a truncated, 12 mile version of the lollipop loop on the back three quarters of the course. The three of us stuck together on the Secret Mine Loop, which was mostly frozen mud in the early morning. The trail looked like it could be shoe-sucking, slippery mud for miles on race day, especially with 1000 runners tromping through the rolling oak woodlands. Hopefully the ground will dry out before then and we will have minimal rainfall at the beginning of March. After the 8 mile loop, we stopped briefly at the car for some refueling and then set out for 12 miles in the river canyon. David and Torrey began pulling away from me as we descended down to the Quarry Trail, which follows the Middle Fork of the American River.

Rolling singletrack

Long downhills are becoming my Achilles Heel. While fresh, I feel like I can bomb with the best, but after ten miles and a few descents, my ankles become so sore that the rest of my run is spent cautiously picking my way along the trail. Hesitation saps my energy, and any proprioception I felt I had when fresh goes out the window as I fatigue. I'm afraid I might sprain an ankle, or fall. Maybe some Vitamin I will help, but suppressing inflammation is no way to get stronger, so I have resisted resorting to meds thus far. Next weekend's long run is shaping up to be the Steep Ravine Trail Marathon in the Marin Headlands. This race was not on my schedule, but David is unavailable to run the AC50K course (which was my plan), and Torrey has signed up for Steep Ravine. So, lacking the desire to run for 5+ hours alone, I decided to run an organized trail marathon as a training run! With over 6,000 feet of elevation change, it will likely require some sort of pain management to finish in a respectable time. The course is two circuits of a half-marathon each; the halfway point should be an interesting test of my determination.

Yummy, but deep, singletrack

Secret Mine Trail

Despite my joints feeling no worse for the wear on Sunday morning, I tried to enjoy some football with Twirly instead of the back-to-back on my schedule. Good thing the Niners won, but I gotta nip that behaviour in the bud; back-to-backs don't work if you don't do them!

This monument marks about one mile to go in the Way Too Cool 50K

The details from the Way Too Cool training run:

American Canyon 50K Training Week Five: Running in Sabino Canyon and GCGP Awards (or: One Medal and a Funeral)

Rest In Peace, Uncle Russell

What a whirlind week five was... My coolest uncle passed away on Tuesday morning, prompting an unplanned trip home to Tucson for the memorial service on Saturday. While that provided an opportunity for an impromptu family reunion and much waxing philosophical about mortality and memories, it also made for a disjointed week. I skipped 45 minutes on Friday morning to spend more time in bed with Twirly before my flight (no brainer). My long run on Saturday was an out-and-back in Sabino Canyon, jewel of the Santa Catalina Mountains. The low temps in Tucson were only a couple degrees warmer than Nevada City! And at 26 degrees, I am not sure there was much difference (although it was a "dry" cold, lol). Sunday I flew home to California and managed to slip into the Gold Country Grand Prix awards ceremony in time to receive my third place age group award.

Awards ceremony

 

2012 Grand Prix bling

Here's the week:

Tuesday: 45 minutes at 9:00 pace

Wednesday: 70 minute tempo (8:00)

Saturday: 3:30 in Sabino Canyon

Sunday: 60 minute recovery jog

Totals: 35.91 miles, 6148/6033 elevation gain/loss, avg HR 145

Uncle Russ was a Navy Veteran, a long haul trucker and a civilian contractor for the Marines in Iraq and Afghanistan. He was opinionated, and would let you know how he felt, especially if you held a contrary viewpoint. However, he was willing to agree to disagree, and if he felt heard, would not bludgeon you with rhetoric. He developed lung cancer-induced pneumonia in early 2012, which was too much to defeat. Fortunately, he did not suffer long, having been diagnosed this past New Year's Day, and passing away January 8th. He relished life, and was quoted on Thanksgiving counseling my sister's room-mate regarding her decision to adhere to a vegan diet: "if you can't eat the good foods you want, what is the point in living." He will be missed greatly by our family, and is survived by his daughter, granddaughters, sister (my mother) and my siblings and me.

So dry you can't see our breath, but it was COLD

I got up early on Saturday before Russ' memorial service and set out into the cold with my father for my long run up Sabino Canyon. Dad jogged the first miles with me as we warmed up in the brisk air. Thoughts of Russ forced me to soak in the experience of running with my father, trying to commit every step to memory and live in the moment while I tried not to think about his own inevitable passing. Then we parted ways as I hit the trail and climbed steadily up the eastern side of the canyon on the Phoneline Trail towards Thimble Peak while he stuck to the road along the canyon floor and cheered me along. The trail was rocky and technical and I picked my way at about 12:30 pace, figuring I could make the return trip at 10:00 pace, using gravity to assist me. I paused occasionally to snap a pic as the sun rose and illuminated the desert around me, and the trail leveled off after about an hour, affording some steady running for a spell.

Looking up-canyon, trail is on the right

Sabino Canyon is a favorite spot from my adolescence in Tucson. Vivid memories of a backpacking trip my father and I did when I was 15 years old came flooding back while I ran. We hiked for three days from Pusch Ridge Wilderness on the west side of the Catalinas, over Romero Pass and down through Sabino Canyon on the very trail I was running; we got caught in a thunderstorm in the middle of the second day. My father likes to recount a moment when the skies opened up and lightning lit up the mountains surrounding us, and my eyes became wide as saucers (he uses his fingers to splay his eyelids open as he tells the story). The highlight of the trip was Hutch's Pool, a deep crack on the bedrock where Sabino Creek created a deep swimming hole. Years later, I would hike there with friends toting a cooler full of beer and steaks for a weekend of delinquency (can you imagine hiking five miles with a full cooler?!?).

Thimble Peak, right horizon

Good morning, Tucson!

Phoneline Trail traversing the left side

 The miles slipped away from me as I recounted these memories along the way, and before I knew it I was running through a campsite full of small children; a couple families worth of backpackers were surprised to see me as they cooked their breakfast and drank coffee around their campfire. I ran another couple miles up into the east fork of the canyon before a quick pit-stop (thank god for the foresight to pack TP) and then turned around for the return trip.

Three horizons, one shot

Thimble Peak silhouette looking up-canyon

Looking West

Upper Sabino Canyon

On the return trip, I realized that the trail was so technical, it was like playing hopscotch! There was no way my fatigued ankles were going to carry me at 10:00 pace, even though I could have crushed it if I were fresh. I picked my way back down the trail, and called my father to let him know I was running a bit behind. I did not want to be late to Russ' service, and I was about 15 minutes behind schedule, so I had him meet me at the trail head instead of running the last mile back to the house.

Headed home

Thimble Peak silhouette

Russ also rode motorcycles, and was a member of the Star Touring Club in Tucson. The club met early on Saturday to do a memorial ride, led by my younger brother, who rode Russ' bike wearing his colors. This was the first funeral in a long time for my family, but only the tip of the next generation's iceberg. Tears flowed, and awkward silences punctuated the afternoon. By the time we all moved to a local restaurant, the mood had lightened a little, and people began to feel somewhat normal. A surreal trip, to be sure; Russ' memory will live on.

After only 40 hours, I got back on a plane Sunday morning and flew home. The silver lining was I received an unsolicited upgrade to first class for the Phoenix to Sacramento leg!

Camelback Mountain, from Sky Harbor tarmac

San Francisco Peaks and the Mogollon Rim

Lake Tahoe, looking picture perfect from the plane

Now, I am thrust back into the daily grind, and my maintenance runs midweek are becoming ten milers... Four weeks to American Canyon. I think I'll be ready.

I invite comments regarding loss and memory. Have you experienced flashbacks to forgotten memories while running? Had to get a long run in during an emergency trip home?

Sunday's details: